Skill: 4 Perfect push-ups with a 4 second negative 1:00 Rest 5 Sets   Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53)   Strength: Deadlift 4 @ 80% 3 sets for quality     Post results and experiences to commentsRead more

Tuesday 0515 class has been canceled until further notice. We are sorry for any inconvenience. If you have questions, please see Coach Jimmy. Endurance: 2:00 Row 2:00 Rest 5 Rounds for calories   Accessory Work: 10 One-armed kettlebell crossovers* (5 on each leg) 3 Sets *Increase weight each set, as long as proper form is maintained     Post results and experiences to commentsRead more

Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!   Skill: 5 Sets: 4 Negative pull-ups w/ 4 sec count down Rest 2:00   Conditioning: MPCF Board WOD “Running Burpees” Run 200m 40 Burpees* Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time *all burpees to a 6” target Compare to Tuesday, 20 May 2014     Post results and experiences to commentsRead more

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 10 Hollow Rocks 10 Arch Raises 20 Arch/hollow swings on bar 1:00 Rest 5 Sets   Conditioning: E3MOM for 21 minutes: 3 Squat snatches (125/83) 5 Burpees over bar 7 Pull-ups     Post results and experiences to commentsRead more

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups   Nancy’s House 400m Run 15 Overhead squats (95/63)(80/53)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)(115/73)   Kelly’s House 400m Run 30 Box jumps (24/20″)(20/16”) 30 Wall-ball shots (20/14)(16/10) @ (10/9′)   For time Compare to Monday, 07 October 2019 *second set of parentheses is Masters 55+     Post results and experiences to commentsRead more